Japan's "Morning Banana Diet" is a popular fad diet that, unlike many fad diets, is fairly balanced. The diet was developed by pharmacist Sumiko Watanabe, whose husband lost weight and subsequently posted the diet to a social networking site, according to a 2008 article in "Time." Today, people continue to use the diet to lose weight.
Popularity
After Watanabe's husband posted the diet to a social network, it took off. Many people, even some who were at a normal weight, were eager to try the new diet. Eventually, the diet was showcased on television by a newly slim actress. The result was a 70 to 80 percent increase in banana sales, which resulted in a nationwide shortage, says Michiko Toyama, writing for "Time" magazine. Social networks and television aren't the only way word gets around -- hundreds of thousands of diet books about the banana diet have sold in Japan.
Rules
The Morning Banana Diet's rules are simple, according to the MorningBanana.com website. Simply eat a banana -- or two or three -- for breakfast each morning. Eat regular meals the remainder of the day. You may want to eliminate fried foods and cut back a bit on refined carbs, however. Ideally, eat dinner before 6:00 PM, or no later than 8:00. It is important not to stuff yourself. Stop eating when you are satisfied, but not completely full. Unless you are at a social event, drink only water. Go to bed by midnight.
Banana Nutrition
Bananas are a healthy food to include in your everyday diet. They are fat-free, and are an excellent source of vitamins and minerals. A medium-sized banana provides 105 calories and over 3g of fiber. Many people eat bananas for the potassium, which at 422mg per banana, is approximately one-tenth of the RDA for this nutrient. Bananas also provide zinc, manganese and several B vitamins. Do keep in mind that bananas are almost all carbohydrates, so you'll want to eat some protein at your next meal to ensure an overall balanced diet.
Research
Watanabe provides dieters with sound advice when she recommends going to bed before midnight. Research published in the 2004 issue of "Sleep" found that people who slept for shorter periods of time were more likely to suffer from obesity than those who allotted themselves more sleep time. Another reason why the Morning Banana Diet may be an effective plan is that bananas, at least when they are somewhat unripe, are a source of resistant starch. Resistant starch can help increase satiety, improve insulin sensitivity and minimize fat storage, according to an article published in the May 2004 "Journal of AOAC International."
Caution
Embarking on a fad diet, even a relatively benign one such as the Morning Banana Diet, can hurt your weight loss goals in the long run. Registered dietitian Karen Ensle, RD, FADA, CFCS, who is a Union County Family and Community Health Sciences Educator, points out that the weight lost on fad diets is often quickly regained. Over time, if you establish a pattern of weight loss and regain, you are likely to end up with a higher percentage of body fat, a scenario that can lead to insulin resistance, according to the February 2010 "Journal of the American Dietetic Association."
References
- "Time"; Japan Goes Bananas for a New Diet; Michiko Toyama; October 17, 2008
- Morning Banana Diet: Morning Banana Diet Rules
- "Sleep"; The Association Between Short Sleep Duration and Obesity in Young Adults: A 13-Year Prospective Study; Gregor Hasler, et al.; 2004
- "Journal of AOAC International"; Resistant Starch: Metabolic Effects and Potential Health Benefits; Janine Higgins; May 2004
- Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins
- United States Department of Agriculture: Nutrient Data Laboratory
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